April 27,2020

United Performance – CrossFit

Metcon (Time)

Part 1 – Welcome Back Barbell:

A. EMOM x 12:

Min 1: 15 sec AMRAP: Push Press – 95/65#

Min 2: 15 sec AMRAP: Front Squat – 95/65#

Min 3: 15 sec AMRAP: Thrusters – 95/65#

Min 4: 15 sec AMRAP: Squat Cleans – 95/65#

Part 2 – “Belen”:

3 Rounds for time:

Run 400m

12 Pull-Ups

21 Hang PS – 75/55#

DB/KB/BW:

Part 1 – Better than the Barbell:

A. EMOM x 12:

Min 1: 15 sec AMRAP: DB Push Press – 50/35# per hand

Min 2: 15 sec AMRAP: DB Front Squat – 50/35# per hand

Min 3: 15 sec AMRAP: DB Thrusters – 50/35# per hand

Min 4: 15 sec AMRAP: DB Squat Cleans – 50/35# per hand

Part 2 – “Belen”:

3 Rounds for time:

Run 400m

12 Pull-Ups

15 Double DB Hang Power Snatch – 50/35# per hand

NOTES and Body Weight options:

*If only single DB, increase time to 20 sec on the AMRAPs & switch hands halfway through the 20 sec window.

*If no pull-up access, perform some rowing variation w/ towel in door frame.

*For bodyweight only, perform:

A. EMOM x 12 w/ Loaded object/backpack:

Min 1: 15 sec AMRAP: Push Press

Min 2: 15 sec AMRAP: Goblet Squat

Min 3: 15 sec AMRAP: Thrusters

Min 4: 15 sec AMRAP: Squat Cleans

+

3 Rounds for time:

Run 400m

12 Body Rows on Table or Towel Variation

15 Hang to Overhead w/ Loaded Object/Backpack